High-Intensity Interval Training (HIIT) is probably the best and most effective forms of training that burns fat fast and gets you shredded in less time. The concept is pretty simple; you alternate between periods of high-intensity bursts followed by spurts of low-intensity exercise. On average, a HIIT workouts can last from somewhere between 10 to 30 minutes and believe me, your body will be hurting like hell. While doing HIIT, the key ingredient is to involve maximum effort with minimal rest in between the sets.
HIIT Workouts To Get Shredded
So, here are seven HIIT workouts to challenge your body, burn fat and get you shredded this summer. Get ready to put in everything that you’ve got.
1. Abs Interval Workout
I always love to start my HIIT workout by targeting the belly area. During the abs interval workout, you’ll be executing a circuit for four rounds with a 1-minute rest period and half-burpees in each round. · Crunches: 50 reps. · Bicycle Crunches: 1 min. · Sit-ups: 15 reps. · Hanging Knee Raise: 15 reps. · Oblique Crunches: 20 reps per side. · Half Burpees: 20 seconds.
2. Stair Stepper Machine Interval Workout
The majority of the gyms have a stair stepper machine that has a piston-leg action. Before starting, you should set the resistance level high to make it challenging for 30 seconds and then gradually increase its stride length after each bout. · Spend 20-30 minutes on the stair stepper machine. · Perform at least 20-30 reps at high pace followed by a 30-second rest period in between.
3. Resistance Band Finisher
We’ll be using the resistance band but before that, you’ll work on jump rope, dips and high knees together with minimal rest. · Jump Rope: High pace for 1 minute. · Dips: Suspended or from the ground for 12-15 reps. · High Knees: 30 reps each side. · Curls with resistance bands: 20 reps.
4. Jump Rope Finisher
The jump rope HIIT workout is guaranteed to burn stubborn fat faster than any other workout. The reason being that the entire body is engaged in jumping, thus more fat is burnt. · Mountain Climbers: 45-reps at a very high pace. · Push-ups: Medium to fast pace, 20-30 reps. · Plank: 1 minute. · Jump Rope: High pace for 1 minute.
5. Burpee Finisher
Nothing beats burpees in challenging your body at a whole new level. We’ll progress to the burpees but before that, you’ll be doing two exercises. Pull-ups: With a full range of motion and proper form, maximum reps in a 30-second duration. Jumping jacks: 60 reps. · Burpees: 20 reps at a high pace.
Before I explain the workout routine, let me clear that it is for advanced athletes. Even if you are a beginner you can give it a try but it ain’t easy. Sprint: 89 yards in 10 seconds. Rest: for a minute. Sprint: again for 10-15 times. Alternatively, you can sprint 73 yards in 10 seconds and repeat it 10-20 times.